CrossFit Tall City – CrossFit

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Strength

Rest

Metcon

Metcon (Time)

With a Partner

Run 400m Together

20 Tire Flips

Run 400m Together

16 Legless Rope Climbs

Run 400m Together

20 Tire Flips

Run 400m Together

Split work as desired. 25:00 Time Cap

Raze Compete Mandatory Training

Clean and Jerk (Every 2:00 x 10, 1 Complex)

1 Complex=1 Squat Clean + 2 Hang Squat Clean

+ 1 Jerk

*Start with an empty bar and climb

to something heavier than week 2.

Clean Pull

5 x 2 Segmented Clean Pull At 90% Of 1RM Squat Clean

*0:02 pauses 1″ off of the floor, knees,

and power position.

Back Squat (See comments for loading)

Set 1: 60% x 3

Set 2: 70% x 3

Set 3: 80% x 3+